Hey Sqwod! š Today, we’re diving into a powerhouse exercise: the Single Leg Stability Ball Glute Bridge! šš„ This move not only targets your glutes but also challenges your stability and core strength. Let’s get started!
Step 1: Set Up Your Equipment
Grab a stability ball and find a clear space. Lie down on your back, arms by your sides, and place your heels on top of the ball. Ensure your feet are hip-width apart.
Step 2: Engage Your Core
Before you start, engage your core by gently pulling your belly button towards your spine. This will help stabilize your body throughout the exercise.
Step 3: Lift Your Hips
Press down through your heel and lift your hips off the ground. Keep your shoulders, hips, and knees aligned. You should form a straight line from your shoulders to your knees.
Step 4: Lift One Leg
Extend one leg straight out in front of you, keeping it in line with your body. This is where the challenge comes in – your stabilizing leg will be doing most of the work!
Step 5: Find Your Balance
Take a moment to find your balance. Keep your core engaged and focus on a spot on the ceiling to help stabilize yourself.
Step 6: Lower and Lift
With control, lower your hips back down towards the ground, then lift them back up. Remember to keep your form impeccable – no sagging in the hips!
Step 7: Switch Legs
After completing your desired reps, switch to the other leg and repeat the process.
Tips:
If you’re new to this exercise, start with both feet on the stability ball to get a feel for the movement.
Keep your movements slow and controlled for maximum benefit.
Don’t hold your breath! Remember to breathe naturally throughout the exercise.
Sets and Reps:
For beginners, aim for 2-3 sets of 10-12 reps on each leg. As you progress, you can increase the reps or add resistance.
Remember, consistency is key! Add this exercise to your routine and watch those glutes sculpt and strengthen. You’ve got this! šŖ
Got any questions or need a modification? Drop them below! š
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Other ways I can help you:
1. Use the exercises you see on my channel in an app
2. Learn Calisthenics with my book Urban Calisthenics
3. If you’re in Berlin, book a time in the Sqwod Pod Rentable Fitness Studio
4. Join my newsletter for actionable fitness and business tips
5. Book a 1:1 with Tee Major
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Over the last decade, Tee Major has worked with top fitness brands such as Nike, Puma, Reebok, and Adidas as a fitness model. As a strength & conditioning coach, he trained Olympians, NFL, NCAA, the USMC, Army, USAF, SOCOM. As an entrepreneur, he authored Urban Calisthenics in 2018 with Penguin Random House. He runs a company called, Sqwod which creates products and services to help fitness creators build run, and scale fitness brands.